Uploaded April 2026 | Updated September 2026, 2 weeks ago
We're building strength today with a 20 minute workout - full body, all standing and no repeat - this dumbbell workout is perfect for women looking for strength training for women they can do at home. Get ready to feel stronger and more capable in midlife & all stages of menopause.
I’m Kirsty, a qualified menopause fitness instructor & personal trainer and I create workouts designed specifically for women in menopause who want to feel strong, capable, and confident in their bodies again.
Build strength, boost your energy, and feel strong again with this no jumping, no repeat full body workout designed with menopause in mind.
This session is all about efficient, effective strength training — no complicated choreography, no high impact, just simple, powerful movements that help you build muscle, support bone health, and improve overall fitness.
Whether you're getting back into a routine after a few days off or looking for a joint-friendly strength workout that still challenges you, this is a great place to start.
💪 What to expect:
Full body strength workout
No jumping (low impact)
No repeat format to keep things engaging
Dumbbells only
Options throughout so you can work at your own level
🧠 Why strength training matters in menopause:
Strength training supports muscle mass, bone density, and metabolic health — all of which become increasingly important during menopause. Regular resistance training can also help with energy levels, mood, and overall confidence.
🏋️ Equipment:
Dumbbells (choose a weight that challenges you)
If you enjoyed this workout, don’t forget to like, subscribe, and come back for more 💛
Session Timings:
00:00 - Start
00:10 - 2 Minute Warm Up
00:12 - Box Step with Push
01:05 - Tricep Flutters
02:09 - Glute Kickback - Right
03:09 - Glute Kickback - Left
04:09 - Lateral Raise Pulse
05:08 - Squat to Ice Skater
06:11 - Narrow to Wide Overhead Press
07:08 - Reverse Lunge with Hammer Curl
08:07 - Weighted Cross Body Punch
09:07 - Bicep Curl - Single to Double
10:09 - Narrow to Wide Squats
11:09 - Front Raise & Face Pull
12:09 - Lateral Lunge (Left) with Bicep Curl
13:06 - Lateral Lunge (Right) with Bicep Curl
14:07 - Calf Pedal to Overhead Press
15:07 - Dumbbell Y Press
16:07 - Reverse to Lateral Lunge - Right
17:07 - Reverse to Lateral Lunge - Left
18:08 - Tricep Kickback
19:17 - Cool Down
We're building strength today with a 20 minute workout - full body, all standing and no repeat - this dumbbell workout is perfect for women looking for strength training for women they can do at home. Get ready to feel stronger and more capable in midlife & all stages of menopause.
I’m Kirsty, a qualified menopause fitness instructor & personal trainer and I create workouts designed specifically for women in menopause who want to feel strong, capable, and confident in their bodies again.
Build strength, boost your energy, and feel strong again with this no jumping, no repeat full body workout designed with menopause in mind.
This session is all about efficient, effective strength training — no complicated choreography, no high impact, just simple, powerful movements that help you build muscle, support bone health, and improve overall fitness.
Whether you're getting back into a routine after a few days off or looking for a joint-friendly strength workout that still challenges you, this is a great place to start.
💪 What to expect:
Full body strength workout
No jumping (low impact)
No repeat format to keep things engaging
Dumbbells only
Options throughout so you can work at your own level
🧠 Why strength training matters in menopause:
Strength training supports muscle mass, bone density, and metabolic health — all of which become increasingly important during menopause. Regular resistance training can also help with energy levels, mood, and overall confidence.
🏋️ Equipment:
Dumbbells (choose a weight that challenges you)
If you enjoyed this workout, don’t forget to like, subscribe, and come back for more 💛
Session Timings:
00:00 - Start
00:10 - 2 Minute Warm Up
00:12 - Box Step with Push
01:05 - Tricep Flutters
02:09 - Glute Kickback - Right
03:09 - Glute Kickback - Left
04:09 - Lateral Raise Pulse
05:08 - Squat to Ice Skater
06:11 - Narrow to Wide Overhead Press
07:08 - Reverse Lunge with Hammer Curl
08:07 - Weighted Cross Body Punch
09:07 - Bicep Curl - Single to Double
10:09 - Narrow to Wide Squats
11:09 - Front Raise & Face Pull
12:09 - Lateral Lunge (Left) with Bicep Curl
13:06 - Lateral Lunge (Right) with Bicep Curl
14:07 - Calf Pedal to Overhead Press
15:07 - Dumbbell Y Press
16:07 - Reverse to Lateral Lunge - Right
17:07 - Reverse to Lateral Lunge - Left
18:08 - Tricep Kickback
19:17 - Cool Down
